How to Expand Your Chest Size and Get a Wide Look

All-Natural Old-Timer Methods for Broadening Chests Do Work, Ya Know!

A large chest commands a lot of attention, especially when the rest of your body is proportionately fit. When reading the works of writers such as Liedermann and Randall Strossen, you encounter the idea that it is possible to expand and enlarge the chest. How can you do the same?

There are many cases of proverbial weaklings with 33-inch chests who turned themselves around to 45+ inches. For proper expansion, first you must understand something about chest and torso structure. The chest is composed of muscle, bone, and connecting tissue—so to expand your physic, you must focus on all three areas. Here is how.

First, let's focus on the bone structure. It has been shown that bone completely remodels itself every three months. In addition to that, as has been shown in studies of weightlifters, bone increases in density as more weight is placed upon it—a weightlifter definitely has stronger bones than the average person on the street. So what we want to do is to regularly place force upon the bones so that they will grow bigger (and in some aspects, longer). This will also end up encouraging the connecting tissue to expand and enlarge as well. Do these two exercises to help expand your skeletal system:

Deep Breath Holds

A very basic exercise is to take a deep breath and hold it. Set aside some time every morning and afternoon to do the following:

Clasp your hands in front of your waist and take the deepest breath possible.

Hold the breath in tightly, while raising your clasped hands up in front of you.

While holding your breath, try to move your arms to your sides against the resistance of your clasped hands.

Hold this expanded position for as long as you can.

Repeat at least 10 times.

Breathing Squats

Follow this with what are called breathing squats with pullovers 3 times a week with reasonably heavy weights. Do the following:

Take an extremely deep breath and squat down. While squatting, be sure to keep your knees over your ankles; your form should appear as though you're sitting into a chair.

Breathe out on the way back up.

Repeat at least 20 times.

Immediately follow breathing squats with pullovers on the floor.

When squats begin to seem easy, you can add weights. Place the weight across the back of your shoulders. The video below shows how to do so, although you will want to begin with a weight size that is reasonable for you.

Step Two: Use Pullovers to Strengthen Your Connecting Tissues

Remember, bones, connecting tissues, and muscles must all be strengthened in order to broaden your chest. Pullovers are the perfect exercise to strengthen the connecting tissues in your chest. An example of pullovers is shown in the video below—however, you will want to start with a weight size that is reasonable for you.

Floor Pullovers

This is how a pullover is done:

Lie on your back with your knees bent.

Hold a reasonable weight above your head on the floor, with elbows slightly bent.

Then straighten your elbows to lift the weight above your head and slowly let it fall back down. Each time the arms go down, there must be a puling sensation in your ribs.

Repeat this 20 times.

This will take care of the bone and connecting tissues.

Step Three: Broaden Your Chest Muscles

The next area to focus on is the chest muscles. Start working on your chest muscles after two months of practice with steps one and two, above.

Basic chest exercises are the chest dip and the standing military press. These will build up the lower chest region, as well as the upper chest and shoulder tie-in area.

Alternate between the chest dip and the standing military press for every workout. For each, you will use moderately heavy weights for 5 sets of 5 reps. Once you are able to do the 5x5, increase the weights slightly.

Chest Dips

Standing Military Press

Best of Luck!

One year of these, and you will definitely kiss your narrow chest goodbye, my friend! All the best!

Comments

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Mangal

3 years ago

My chest skelton is so small so how to big my chest skelton?

Mangal

3 years ago

My chest skelton is so small so how to big my chest skelton?

jaideep singh

3 years ago

mine chest is muscluar n in proper shape bt mine chest is not too wide it is 43 inches so I read many thing like take deep breaths do streaching n dips do flyes. n focous on my lats muscle so that i get a wide apperance could u tell me some thing more n

effective

akash

3 years ago

Is it important to do deep breath hold'breathing sqauts and pullovers for 2 monthes . what is I do chest dips and standing military press along with them from the beginning

Pramendra

3 years ago

My right side chest is not has been grown up, it has been in a same shape from my child hood, i have doing exercises since past 8 weeks, but no improvement have been done,,

My left side chest is healthy.

Yasin

4 years ago

Salaams Hassan,

Focus on doing wide/ultra wide grip hangs as much as possible.

Even when not exercising try to be "wide". What I mean is to flare your lats, squeeze them and push them out and stay like that as much as you can.

Focus doing more wide grip things. The Reeves deadlift is an excellent exercise which puts a tremendous stretch on your clavicles. In this deadlift you hold the plates and not the bar. When doing this deadlift, do the top and bottom movement whilst your lats are tensed and out.

Over time doing all these wide grip exercises, the ligaments of your clavicles will stretch and lengthen resulting in a broader structure. You need to keep at it and just stay wide as much as possible.

I'm hoping that you should see results within 6 to 12 months.

I hope this helps.

Hasaan.

4 years ago

How i increase my chest....natutally..

By food or exersice.?

My chest is 29 inches.... i wanaa get 34 inches....? How can i do that...?

lilrape train

4 years ago

you said we should breath in tighty when doing press up. will that build my chest?

delicia

4 years ago

how should i calculate chest expansion ??

Skull

5 years ago

dud, read this pls (and some other books of basic anathomy/bodybuilding theory, and eat more food that you will use!)

Hey bro, with the deep breathing for chest expansion, am I to focus on completely breathing into the upper portion of the lungs rather than letting the lower ribs expand too? And about raising the arms up and to the sides from a clasped position infront of you - do you mean up and then to the side with palms against thighs or do you mean up and to the side at the same time as in side felt raises. Cheers bro choice article!

TravisParker

5 years ago

The squats have to be squats with barbell and weigth? Or can I do also just bodyweigth squats with the same effect?? I go to gym freguently but doing squats 3 times a week with weigth seems too much. So thats why Im asking.

naseem nasar

6 years ago

how to expand size of chest quickly?can i do chest exercise everyday including shoulder,dorsee etc ?

martinnitsim

6 years ago

well gaza i got it from a mate so here is the web address

filling address , they have a wealth of knowledge ,tell them netsims put you on

sir i am pavan i want to inecrease the cheast please can you tell i want to inecreasa cheast 5 cm

naveen

6 years ago

I'm 26year old, my chest size is 32inch height 5'7" weight is 47kg. I wants to know what should be ideal body figure for me.And how to gain my weight and chest size

zachareeeee

6 years ago

Im 15 now, and im kinda worrried about my weight, after since ive done weights and gym, just for 3months or less, ive alr gained 10kg, im a polevaulter, and my weight affects my jumps alot, i wan broad shoulders to look good but at the same time i wana maintain my weight, what do u think i shld doo:(

Tarun

6 years ago

I want to broaden my shoulder and chest i m 18 year old my current chest size is 75 cm n shoulder size is 4o cm n i usually masturbate how can i broadened my chest n shoulder

Tarun

6 years ago

I want to broaden my shoulder and chest i m 18 year old my current chest size is 75 cm n shoulder size is 4o cm n i usually masturbate how can i broadened my chest n shoulder

Nagesh

6 years ago

I want to broaden my shoulder and chest i m 18 year old my current chest size is 75 cm n shoulder size is 4o cm n i usually masturbate how can i broadened my chest n shoulder

muzamil

6 years ago

hey bro i wnaqted to question that if my chest could go broader than my hip bone..???? is it possible

AUTHOR

MaxFiji 777

7 years ago

You can only try and see what results you get. It is not possible to predict beforehand exactly how much one can gain. The only thing you can do is try and see what your results are like. All the best!

Patrick

7 years ago

Hey Max,

I have very narrow shoulders, if i do wide grip hangs everyday how long do you think it would it take to be 2 inches wider? i mean like 1 inch on either side?

AUTHOR

MaxFiji 777

7 years ago

For the moment the 30lb bar may be fine. Focus on deep breathing, and try to keep a tight, high chest full of breath when squatting down. Don't worry, the main strain comes from the pullovers or stretches that you will do for the chest.

Cheers!

Johnny

7 years ago

OK thanks. One last question, I'm not really feeling much pressure in my chest or rib cage area when I do breathing squats, should I be? All I've got at my disposal is a 30lb bar, quite light but to be fair I'm so out of shape it's enough ha ha. So do I need to adapt my technique or is it normal not to be feeling much strain in the chest area?

AUTHOR

MaxFiji 777

7 years ago

Feeling it in the arms and shoulders more than the rib area would mean that the weight is too much. Stick with 10~15lbs at the most for now. Make sure to breath high into your chest.

This is one exercise where you don't want to go heavier and heavier.

Cheers!

Johnny

7 years ago

OK I'll do that. Have you any tips on how to perform pullovers? I've watched a few youtube videos, but when I do them I seem to be working my arms and shoulders more than my ribs. Does this mean I'm using a weight that is too heavy? This is an exercise that is as much about stretching as it is about heavy weights right?

AUTHOR

MaxFiji 777

7 years ago

Hi Johnny,

That's an interesting question. As far as I know, the recommendations from old-timers have been to do these exercises 3 times a week, and so I stuck with that. Perhaps you can try a greater frequency and report back? Thanks heaps :)

Johnny

7 years ago

You say - "Follow this with what are called breathing squats with pullovers 3 times a week". What about doing them more than that, like every day? Or even 3 times a day? Would this be too much and cause a problem? Or would it help change things more rapidly? Thanks.

AUTHOR

MaxFiji 777

7 years ago

Well actually you would be stretching out the rib cage area so that is the only one that should expand. You should see changes in around 2~3 months. Bone remodeling is a slow process. Hang in there.

Johnny

7 years ago

Thanks for the response, would a persons waist expand after the ribcage expands? I expect it would wouldn't it? Also what sort of time scale are we talking about here, will it take 3 months before any noticeable change?

AUTHOR

MaxFiji 777

7 years ago

@ sport,

I can't say much about the site as it is new to me.

@ Johnny,

you can simply do the exercises, and stop when you think you've achieved the correct proportions. According to Wolffe's Law, bone remodeling is not hindered by age, but continues as a response to the stresses placed upon it. Keep at it.

Johnny

7 years ago

Had to laugh at the guy who said the exercises made his ribs stick out.....isn't that kinda the idea? and then you build muscle on top of them?

Anyway as a child I was raised with an iron fist and had a physically violent upbringing, I suffered with PTSD and stopped growing at about age 15, also unfortunately I inherited my mothers wide hips and my fathers small waist and frame. So things don't look proportionate to me, I have a 33 inch chest, so have decided to do something about it. I'm 25 though, so won't that hinder any chance of more growth? Also is it a case of the more exercises I do the better? Or can you over do it?

sport

7 years ago

salmo allikm warhmat allah wabrakato

i want to ask about this site

www.widershoulderbones.com

your suggest?

thanks

AUTHOR

MaxFiji 777

7 years ago

Hi nick,

thanks for that info....i had previously read about the 'spreading' effect that deadlifts have on the shoulders. but I don't think there should be any 'conflicts' in any way.

nick

7 years ago

Hello MaxFiji 777,

i can recall of having read somewhere that Reeve's deadlifts (something like this http://www.youtube.com/watch?v=0myTtFMdaDc) can help broaden your shoulders a bit.. But the force you put on them through this exercise would be the opposite of the force you put on them through wide grip chin-ups... Are you sure that wide grip chin ups do extend the shoulders and, if yes, do you know if there is any conflict on the overall result if you also do reeve's deadlifts?

AUTHOR

MaxFiji 777

7 years ago

hello dutchie,

all i can say is that it is worth a try :)

dutchie

7 years ago

hello max,

My chest circumference is increased with normal fitness from 97 to 108 cm in four months. Could I expect more result with this trainingmethod?

AUTHOR

MaxFiji 777

7 years ago

Gee...I don't know...just what exactly does 'as long as you can' mean :(

Is it really that difficult to understand?

george

7 years ago

Hey there, how much time do you hold your breath in the first exercise? "As long as you can" meaning 30+ seconds ?

AUTHOR

MaxFiji 777

7 years ago

@ Xavi...thanks buddy. I don't have any personal experience with that. Thanks for the tip :)

@ Debra...thanks.

Xavi

7 years ago

I expanded my chest doing cardio exercises on my bicycle. I do at least 16 miles on my hybrid speed bike at 80% power and do burst of 100% to where lungs cannot not keep up, also known a "blow-up." I do this 3 times a week making sure to have a day of rest in between. 16 miles is an easy 45 minute ride. You can do high cadence riding or low power cadence. The best way to expand your chest is to use your lungs/diaphram to do the expanding. Easy way to do this is cardio exercises.

ba13ack

7 years agofrom Canada

Also Doing Wide grip bench press and dumbell fly's on the negetives, lowering the weight stretches ur chest. Putting your grip wider on presses like shoulder barbell press can widen your shoulders.If you want to have a bigger chest you must eat!

Michael

7 years ago

You're a patient man, Max, answering all these people! Keep it up - I'll give your exercises a try.

AUTHOR

MaxFiji 777

7 years ago

Read the article and practice the tips, fellas! I'm not going to rewrite everything all over again.

nighthawk

7 years ago

my rib cage is way smaller than my hip which looks weird and im 17. will the execrises mentioned help me to increse rib cage???

wajahat

7 years ago

@ maxfiji777

please can u guide me how to gain chest expansion ..

Maxfiji777

7 years ago

No short cuts kiddo!

wajahat

7 years ago

Hi Everyone!!

I am Waji From Pakistan i am 20 years old. Actually Recently i applied for Selection In Army but Due To under chest expansion i am declared Medically unfit . My chest is (29-30.5) and i need to gain 1.5 inch to clear my medical.i have only 2 weeks so anyone can guide me to gain chest expansion within 2 weeks.

AUTHOR

MaxFiji 777

8 years ago

Perhaps saulo needs to look again at real world applications for breathing patterns during heavy work.

How many people breath normally while pushing their cars, or lifting some heavy bags of groceries?

Read saulo's stuff with a grain of salt please :)

saulo

8 years ago

If one holds his breath while performing the heaviest part of an exercise, internal pressure gets to dangerous levels. I've seen this resulting in a hernia with various persons. Read this article with a grain of salt please.

AUTHOR

MaxFiji 777

8 years ago

Hi prince,

Hyperextending means that the shoulders end up slowly being pulled out of their sockets, and thus become weaker for the long term. So keep shoulders tight, and avoid a sensation of dislocation. Always good to err on the side of caution. Go to the bottom position of the wide grip chinup, and stay there.

Btw, your gif is about right. Just make sure to breath with your chest and not your belly.

prince

8 years ago

Also, by saying "hyper-extend your shoulders" you mean that if I overdo it they might get very much exanded?

Thanks!

prince

8 years ago

Thanks!

Two more questions! When you say 'hang',given that I mainly want to broaden my shoulders, should I hang loose, should I pull myself slightly just to engage my rib muscles, or should I perform a full pullup and hang at that position?

@ prince...if you can do the hangs several times a day at a stretch of up to a minute, then do so. It would be better than having an overload in the morning and afternoon only. We must coax our body to change rather than beat it. Do the pullovers for 1 set of 20 slow reps with a light weight after a set of breathing squats. Do your hangs several times a day, but remember not to hyper-extend your shoulders.

@ aditya..of course...I am 4th generation Indian living in Fiji...my great grandparents came to Fiji from Uttar Pradesh towards the end of the 19th century and the early parts of the 20th.

aditya

8 years ago

are yaar u hindi bhi bolta hair

prince

8 years ago

Hey there, nice post ;)

I have some questions, though... I am looking to broaden my shoulders too, so, in what you advice in the comments above, should I do one minute hangs with wide grip several times a day? Or should I do ,say, 5 sets of them in the morning and another 5 in the afdternoon? And also, all the exercise you did to broaden you rib box were the ones you mentioned?Can you also tell me how many repetitions and how many sets you did?

Thanks a bunch! :-D

AUTHOR

MaxFiji 777

8 years ago

Jo aapki marzi. Have a good life.

aditya

8 years ago

thank you for your help

but i am sorry i have to flag this hub for misleading the goal

i know this is not the only one there are other sites as well that talks about this

AUTHOR

MaxFiji 777

8 years ago

Maintaining a state of tension in your core by constantly keeping your abs and obliques tensed may help.

aditya

8 years ago

do u know how can i get my rib carillage to shrink

the ribs are actually sticking out very badly

AUTHOR

MaxFiji 777

8 years ago

Thanks for your feedback, Aditya. Too bad it couldn't work for you. Perhaps you may yet find something else that will.

aditya

8 years ago

i don't think this is working for me

i have noticed that my 2 or 3 ribs are sticking out 2-3 cm where my lats are

and no gains in shoulders

i did these evxersises every other day

and plus i developed a clicking under my rib cage where the cartilage is

so this is a total fail.

AUTHOR

MaxFiji 777

8 years ago

Hi Alex...yep...anything that makes your chest, shoulders, and back bigger is going to definitely make your hips appear smaller. That's what real bodybuilding is all about - building a body that is pleasing to you.

alex

8 years ago

alright mate, basically i got big hips for a man and jus wondering if by doing what you wrote, will it make them seem smaller?

AUTHOR

MaxFiji 777

8 years ago

99% sure is a whole lot more than I was. get back to me in a month.

aditya

8 years ago

dude!

i just want to make sure 100% that i am doing it the right way

on the blog it said something like don't arch your back or something so that means that your keep your back muscles relaxed

and i am doing these excersises but i am only 99% sure that i am doing them right

and analysis paralysis?? lol

AUTHOR

MaxFiji 777

8 years ago

The thing with the pullovers is that they are a stretching exercise. As such you may feel quite a bit of stretch in the ribs. At the end of the day, you have to see for yourself what kind of pain you have, and learn from it.

I think your questions have gone beyond what I can safely answer online. It seems like you need hands on support. It's either that, perhaps you're getting 'analysis paralysis'.

Do the work, and learn how your body works.

aditya

8 years ago

i meant by keeping straight was should you arc your back?

or just keep it relaxed

aditya

8 years ago

i tried doing pullovers by keeping every muscles in my back, hips and did not raise my chest and breathed through my chest deeply

No bro, bone structure will not necessarily go back to what it was. But you have to be careful so that you don't get injured.

Sorry but I don't have any photos - actually didn't even think of taking any because I myself did not think anything would come of it.

Looking back, I wish I had. I would say I've gotten at least a 3~4 inches just from stretching out my ribs.

aditya

8 years ago

hey sorry man i am bothering you so much i just want to be safe

do u have your pictures before and after your chest got expanded

you can just rub your face out

but i would need to see the proportions of head and shoulders

thank you

Aditya

8 years ago

and damn! i injured my elbow and lats and pecs

i got some sharp pains there

when i rapidly breathe or do pullovers i can feel the sharp pains

i only did about 20lbs for 3 weeks only 2 times a week

and i am a physically active guy

aditya

8 years ago

i know it sounds silly

but can your rib cage de expand?

i mean will it go back in if it goes wrong

or i expand the wrong area

AUTHOR

MaxFiji 777

8 years ago

:) no worries bro!

But think of this - how will broader shoulders 'push out your upper rib cage' unless you actually try to push it out deliberately? I've actually seen people with wider bone structures who actually have sunken chests too.

Anyhow, try it out for a few months, and see what you get :)

aditya

8 years ago

well for broad shoulders i am not sure that i would have to do breathing squats or pull overs to get optimal results or by just doing wide grip hangs

well without any depth will look weird

but if you have broader shoulder (bones) then they will push your upper rib cage out and your upper chest will be expanded too

looks like i am changing the whole concept of this hub lol :)

AUTHOR

MaxFiji 777

8 years ago

Bro, the only one who can answer the question that you ask is you. If you think it is something you want, then go for it. If not, then don't. But don't you think that broad shoulders without any depth to your torso might seem a little weird?

aditya

8 years ago

my main aim is to get broader shoulder bones that is it

so do i need to work on my chest expansion as well

MaxFiji777

8 years ago

You can't stretch out only the front of the ribcage...it will take care of the whole thing.

Bone remodelling is a lengthy process. Your chest will not 'just pop out'. The whole rib box will slowly become bigger all around.

The hanging stretches cause the shoulders to get broader. Btw, 'quickly dropping your shoulders' would best left alone. Just stick with hanging with a wide grip, taking care nt to let oyur shoulders hyper-extend.

aditya

8 years ago

hi there how are u doing

we know how to stretch the cartilages at front of the rib cage

but how would u stretch the cartilages at the back of the rib cage?

and one more concern will my chest just pop out after the expansion and gain 6 inches in my chest?

i don't quite understand how the shoulders get broader

what i do is lift my shoulders up so they are touching my ears while keeping my arms pointing to the floor and then quickly drop my shoulders i do it one shoulder at a time

to create micro fractures to my collar bone and then hang with the wide grip

MaxFiji777

8 years ago

Trying to suck your belly in is correct. Also try to make sure that you breathe 'high' in your chest - the type of breath which makes your upper chest puff up, rather than a big belly breath.

There will be a little stretch in the lower areas, but most of it will occur in the upper sections.

aditya

8 years ago

i even tried to suck my belley in and still i can feel the stretch in the lower rib cage

aditya

8 years ago

and how do would you do that?

which muscle u need to contract?

AUTHOR

MaxFiji 777

8 years ago

I first did these exercises, along with the deep breathing squats, in 2000, at the age of 25.

The only thing to be careful of is that when you do the pullovers, try to stretch the upper portion of your chest, rather than letting your belly blow outwards, as continually stretching out the lower chest area may result in expansion in an area that you don't want.

aditya

8 years ago

how old are u?

AUTHOR

MaxFiji 777

8 years ago

I used to be quite hunched, with sloping shoulders. Straightened up quite a bit and my shoulders also took on a more upright, square look. They still appear a little sloped, but this time it's due to the trapezius muscles growing. :)

aditya

8 years ago

hmm wow

and yes i am being doing these exercises

and what does it mean when u said "That increase also resulted in my shoulders 'setting a little more squarely'."?

AUTHOR

MaxFiji 777

8 years ago

Hi Aditya,

Have you been working on the exercises?

The recommended exercises are pullovers and wide grip hangs. I don't have any experience with flyes so cannot answer you on that.

The hanging you can do for up to a minute, several times a day. But make sure that your shoulders don't hyperextend outwards.

To be 6 inches wider, you need more than just stretching exercises. Also do weight training to build up your shoulder muscles, and you will automatically become wider.

As for success stories, check out material by Earle Lidermann and Randall Strossen in particular, although many old strength writers would have their anecdotes. I personally increase my chest circumference by around 2~3 inches using the exercises specified. That increase also resulted in my shoulders 'setting a little more squarely'.

Do the exercises, stick to them for at least 6 months, and see what becomes of you.

aditya

8 years ago

has it helped u to expand chest and shoulders?

are there any success stories?

aditya

8 years ago

will the flyers help too in expanding the bone structure

aditya

8 years ago

how long should i hang for then?

and how long will it take me to gain 6 inches in width i am 16 and nearly 17

AUTHOR

MaxFiji 777

8 years ago

@ chiboy,

I am sure everyone can find access to a simple bench, and rocks / heavy stones if no weights are available. Do the ribcage stretching exercises to at least give you a base of bone structure growth, and save up some money if possible to eventually join a gym where you can do the weight exercises.

@ aditya,

your shoulders will also expand because your whole upper body structure will. You can also hang from bars with a wide grip to encourage slow sideways expansion of the shoulders.

aditya

8 years ago

will it expand your shoulders too??

because i donnot want a broad chest if i have narrow shoulders

Chiboy

8 years ago

Good day, pleae if you don't have facilities to help you exapand the cheast what are you to do

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